what are the details of your space time bridging method

The Space-Time Bridging method developed by Andrew Huberman is a meditation practice that incorporates the elements of interoception and exteroception. It is a perceptual exercise designed to shift one's attention through various spatial and temporal domains by utilizing the visual system. The practice includes focusing internally on one's breath or heartbeat, then progressively moving the focus outward to immediate surroundings, the horizon, and finally, envisioning oneself on a global scale, before returning focus inward again. This process affects the perception of time; focusing internally leads to fine slicing time, while looking at larger perspectives broadens the perception of time. This tool can help with task switching, control over the visual system, and setting and achieving goals by orienting one's cognitive and reward systems towards different time frames 1 2 3 4 5.

Here's a structured breakdown of the method:

1. Find a suitable location: Do the practice outdoors or at a location with a view of the horizon.
2. Close your eyes: Focus on interoception; pay attention to your breathing and internal state.
3. Focus your "visual" attention internally: Even with eyes closed, imagine your inner landscape.
4. Open your eyes and look at immediate environment: Shift to exteroception and consider the pace of your surroundings.
5. Look further away, then onto the horizon: Further extend the perception of time.
6. Envision being part of the entire globe: Maximally broaden your time domain.
7. Return the focus inward: Go back to focusing on your internal state.

This exercise is said to enhance goal-setting capacity, task-switching ability, and manage one's perception of time, with implications for cognitive flexibility and daily effectiveness. It should take about 90 seconds to three minutes, depending on breathing speed and the number of breaths taken 1 4.

Writing a letter from your future self can be a significant exercise in the context of mental health and goal setting, as understood through the work of Andrew Huberman. While there isn't a direct quote from Dr. Huberman about writing a letter from one's future self specifically, the practice aligns with his insights on using writing as a tool for introspection and healing. In one episode, Dr. Huberman explains how writing about negative experiences, along with emotions felt at the time and emotions felt now, as well as establishing links to past or future plans, can facilitate emotional processing and neuroplasticity 1. This process of writing and reflecting may help in setting clear intentions for the future and creating a narrative that aligns with one's goals.

Additionally, he discusses the Space-Time Bridging method, which is a visual and cognitive practice to orient oneself across different time frames 2. Dr. Huberman explained how this method is useful in goal setting and pursuit since it involves visualizing different horizons or milestones over various time scales. By focusing on broader spaces and scales, one can shift their perception of time and make progress toward long-term goals while also managing immediate objectives.

Connecting these concepts, writing a letter from your future self can serve as a milestone or horizon in the Space-Time Bridging method. It can help anchor your long-term goals and visions, offering a prospective view of where you want to be. Then, by routinely practicing the Space-Time Bridging method, you can maintain a cognitive connection to this future perspective and navigate effectively through the steps required to achieve those goals. The practice thus supports following up on the intentions set in your letter by keeping you cognitively aligned with your desired future outcomes and reinforcing commitment to your plans 2.

The Pygmalion effect refers to the phenomenon where higher expectations lead to an increase in performance. While Andrew Huberman does not directly discuss the Pygmalion effect, he emphasizes the power of influence in shaping behaviors and achieving success. Several insights from his discussions can be applied to understanding the Pygmalion effect and using it effectively to model success and build routines:

1. Success Stories and Identification: Dr. Huberman notes the motivating role of seeing evidence of past successes and finding identification stories—individuals like oneself, who have overcome similar challenges. By recognizing people who have achieved what one wants to achieve, their success can "rub off" on oneself 1.

2. Importance of Role Models and Positive Mentors: Role models and mentors exert significant influence, sharing not just their ideas, but also their energy and spirit. By choosing mentors with qualities one admires, it's possible to shape one’s own growth and goals, rewriting one's own narrative in a positive way 2.

3. Building Agency: Emphasizing agency in goal pursuit can boost motivation and lead to greater success. When people have control over their tasks and targets, their intrinsic drive and sense of ownership over outcomes are increased, which aligns with the principle that higher expectations (from oneself) can lead to better performance, as suggested by the Pygmalion effect 3.

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     1

     Harnessing Motivation

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     2

     Evolving Mentorship

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     3

     Embracing Agency

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     4

     Habit Formation Insights

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     5

     Agency in Goal Setting

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     6

     Rewarding Progress Wisely

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     7

     Navigating Power Dynamics

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4. Forming Habits toward Automaticity: Aiming to make desired behaviors habitual can reduce "limbic friction"—the mental and physical resistance to performing an activity. Habits help in making actions automatic, thereby ingraining successful behavior patterns that persist over time 4.

5. Unlocking Behavior Change: Understanding and internalizing certain behaviors and verb states can make the transition to new patterns of action much easier. Agency in goal setting, and being in the driver's seat, is crucial for sustaining motivation and achieving long-term success 5.

6. Rewarding Progress: Celebrating wins is important, but should not be done after every success to prevent burnout and maintain motivation. Intermittent and unpredictable rewards are more effective in driving continuous effort and performance 6.

7. Understanding Invisible Power Dynamics: Knowledge of social dynamics and psychology is essential for navigating the realms of influence and power. This involves learning the subtle ways to assert one's own standards and protect against manipulation, aligning with the idea that influence can be wielded constructively for personal growth and success 7.

These insights highlight the underlying principles of how expectations and influence can be leveraged to enhance performance, build routines, and model success, in line with the Pygmalion effect's emphasis on the transformative power of positive expectations.